How many calories in Oatmeal?
Oatmeal, 1 cup (234 g): about 166 calories, with 6 g protein, 28 g carbs and 4 g fat. Across common recipes it usually ranges from 56 to 120 kcal per 100 g, depending on how it's made.
| Nutrient | Per 100 g | 1 cup (234 g) | 3/4 cup (175 g) |
|---|---|---|---|
| Calories | 71 kcal | 166 kcal | 124 kcal |
| Protein | 2.5 g | 6 g | 4 g |
| Carbs | 12 g | 28 g | 21 g |
| Fat | 1.5 g | 4 g | 3 g |
| Fiber | 1.7 g | 4 g | 3 g |
What makes Oatmeal higher or lower in calories?
What you cook it in matters most: water gives about 64 to 71 kcal per 100 g and milk about 116. Flavored instant packets run 100 to 110, added fat adds more, and toppings are not included.
Tips for a lighter portion
- Cooking with milk instead of water roughly doubles the calories: about 278 vs 154 kcal in a 240 g cup.
- Flavored instant packets (maple, fruit) are about 100 to 102 kcal per 100 g vs 68 for plain: the extra is mostly sugar.
How long to burn off 1 cup?
41min · Walking
15min · Running
21min · CyclingFor a 70 kg (154 lb) person, from the Compendium of Physical Activities (2024).
Find out how many calories you need →
Numbers come from the Tabaq food database and are checked against published food-composition tables. They are estimates: every kitchen is different. How we calculate · General information only, not a substitute for advice from your doctor or a registered dietitian.
Sources
- USDA FoodData Central: Cereals, oats, regular and quick, unenriched, cooked with water (SR 173905)
- USDA FoodData Central: Oatmeal, regular or quick, made with water, no added fat (FNDDS 2708381)
- USDA FoodData Central: Oatmeal, instant, plain, made with water (FNDDS 2708387)
- USDA FoodData Central: Oatmeal, made with milk, no added fat (FNDDS 2708383)
